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  6. Fish oil vs. Refried beans

Fish oil vs. Refried beans — In-Depth Nutrition Comparison

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Summary of differences between fish oil and refried beans

  • The amount of iron, fiber, copper, phosphorus, manganese, selenium, and potassium in refried beans is higher than in fish oil.
  • Fish oil covers your daily need for cholesterol, 255% more than refried beans.
  • Fish oil contains 34 times more saturated fat than refried beans. While fish oil contains 21.29g of saturated fat, refried beans contain only 0.631g.
  • The amount of cholesterol in refried beans is lower.
  • Fish oil has a lower glycemic index. The glycemic index of fish oil is 0, while the glycemic index of refried beans is 38.

These are the specific foods used in this comparison Fish oil, herring and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Fish oil vs Refried beans infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fish oil Refried beans DV% diff.
Cholesterol 766mg 0mg 255%
Fats 100g 2.01g 151%
Monounsaturated fat 56.564g 0.601g 140%
Polyunsaturated fat 15.604g 0.543g 100%
Saturated fat 21.29g 0.631g 94%
Calories 902kcal 90kcal 41%
Histidine 153mg 22%
Iron 0mg 1.44mg 18%
Sodium 0mg 370mg 16%
Fiber 0g 3.7g 15%
Copper 0mg 0.129mg 14%
Phosphorus 0mg 92mg 13%
Manganese 0mg 0.289mg 13%
Selenium 0µg 5.8µg 11%
Protein 0g 4.98g 10%
Potassium 0mg 319mg 9%
Magnesium 0mg 35mg 8%
Vitamin B6 0mg 0.103mg 8%
Vitamin C 0mg 6mg 7%
Vitamin B1 0mg 0.076mg 6%
Vitamin B2 0mg 0.079mg 6%
Zinc 0mg 0.58mg 5%
Carbs 0g 13.55g 5%
Choline 21.2mg 4%
Vitamin B5 0mg 0.189mg 4%
Folate 0µg 11µg 3%
Starch 7.43g 3%
Calcium 0mg 29mg 3%
Vitamin B3 0mg 0.367mg 2%
Vitamin K 2.1µg 2%
Vitamin E 0.09mg 1%
Net carbs 0g 9.85g N/A
Sugar 0.54g N/A
Trans fat 0.016g N/A
Tryptophan 0.065mg 0%
Threonine 0.231mg 0%
Isoleucine 0.242mg 0%
Leucine 0.438mg 0%
Lysine 0.377mg 0%
Methionine 0.083mg 0%
Phenylalanine 0.297mg 0%
Valine 0.287mg 0%
Omega-3 - EPA 6.273g 0g N/A
Omega-3 - DHA 4.206g 0g N/A
Omega-3 - ALA 0.169g N/A
Omega-3 - DPA 0.619g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more FatsFats +4875.1%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 61% 17%
Saturated fat: Sat. Fat 21.29 g
Monounsaturated fat: Mono. Fat 56.564 g
Polyunsaturated fat: Poly. Fat 15.604 g
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains more Mono. FatMonounsaturated fat +9311.6%
Contains more Poly. FatPolyunsaturated fat +2773.7%
Contains less Sat. FatSaturated fat -97%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Fish oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172340/nutrients
  2. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.